Thanks guys!

**65 days 'til competition**

**Cycle 4, Week 4 - Deloaded DEADLIFT DAY**

Weight: 169.0

*Sumo Deadlifts*

Warmups:

135 x 5

135 x 5

185 x 5

185 x 5

185 x 5

Worksets

225 x 5

225 x 5

225 x 5

225 x 5

225 x 5

275 x 1 - I did this one for shiggles. Not too shabby. Slow off the floor, but that's one of the drawbacks for sumos.

*Daily 50 Chin-ups*

10 x 8

10 x 8

10 x 8

10 x 8

10 x 8

10 x 8

10 x 2

Done.

I'm going to shake things up a whole bunch starting Monday. I'm going to try a cycle of a variation to 5/3/1 where I'll be doing each lift twice a week to increase my frequency. I'm hoping this will allow me to hone my technique on the lifts and work more in the > 85% range I need to be in for powerlifting.

The programming is like this:

Week 1

Monday - Squat 3/3/3+ (joker sets), Deadlift 5x3@90%, Squat assistance

Tuesday - Bench 3/3/3+ (joker sets), Press 5x3@90%, Bench assistance

Wednesday off

Thursday - Deadlift 3/3/3+ (joker sets), Squat 5x3@90%, DL assistance

Friday - Press 3/3/3+ (joker sets), Bench 5x3@90%, Press assistance

Week 2 - 5/5/5 (*no AMRAPS or Jokers)

Monday - Squat 3x5, Deadlift 5x5@80%, assistance

Tuesday - Bench 3x5, Press 5x5@80%, assistance

Wednesday off

Thursday - Deadlift 3x5, Squat 5x5@80%, assistance

Friday - Press 3x5, Bench 5x5@80%, assistance

Week 3

Monday - Squat 5/3/1+ (joker sets), Deadlift 5x3@90%, assistance

Tuesday - Bench 5/3/1+ (joker sets), Press 5x3@90%, assistance

Wednesday off

Thursday - Deadlift 5/3/1+ (joker sets), Squat 5x3@90%, assistance

Friday - Press 5/3/1+ (joker sets), Bench 5x3@90%, assistance

Repeat w/ weight increases (10lb lower, 5lb upper)

Deload week

Yesterday's calorie/macros: 1,693 calories 46c/83f/185p -

Tomorrow: Deloaded Press.

I'm going offroading again this weekend and I hope to better stick to my diet while there. The last time I gorged on protein bars and drank beer that night.